Visualization for Relaxation

Step One: Imagine what it is you would like to accomplish. For example, "I would like to be able to walk up to the podium, feel very relaxed, and deliver a speech calmly."

Step Two:  Think of three situations where you might do exactly that. For example, "when I present a book report to the class," "when I speak before the student senate," "when I present my science project."

Step Three:  Sit or lie down. Get as comfortable as you possibly can. Take time to imagine each part of your body relaxing and giving up all stress.  Start with your toes, work through your legs, torso, arms, neck, and end with the muscles of your head, face, jaw and tongue.  When you feel completely relaxed, go to the next phase.

Step Four: In your imagination, go to a special quiet place. Walk down a flight of stairs, counting twelve steps as you go. Now, imagine a door up ahead. Walk over to the door and open it. Now, picture a beautiful room that is just the way you want it. Walk over to a soft, comfortable couch in your imagination.  Lie down and start to think about one of the three situations you chose in Step Two.

For example, imagine yourself calmly walking to the front of the class. You are completely relaxed.  Feel how your muscles are completely relaxed.  Pay attention to what exactly relaxed muscles feel like.  You are speaking to the class.  See everyone's very interested faces.  You still are relaxed.   Put in as much detail as you want.  At the end, hear applause and see the teacher smiling.  You feel great and you still feel relaxed.

Step Five: Several times a day, spend one or two minutes repeating this exercise. When you actually encounter the situation where you get nervous, remember what your body feels like when relaxed and adopt that "feeling."

Don't believe it?!

Mini-Study Skills Lessons

Home Page